Indholdsfortegnelse for August 2018 i Prevention

TEN AUGUSTS AGO, my husband and I got married and went on our honeymoon to Peru, where we hiked up Huayna Picchu, the mountain you see in the background of pretty much every shot of the famous Machu Picchu site. The drop-offs beside the path were terrifying, and we weren’t exactly speedy—we were passed every several minutes by hikers wearing sandals—but we were so thrilled to be out there, getting a new view of the world. Nowadays, we hike even more slowly than we did then, because our 6-year-old son comes along (“I love hiking!” he stopped to shout into the trees in Shenandoah National Park last spring), and we stay much closer to home so we can also bring our dog. Because of their company, hiking a short trail…

The number of disease cases spread by mosquitoes, ticks, and fleas more than tripled between 2004 and 2016, says a new report from the Centers for Disease Control and Prevention. That’s 640,000 Americans who contracted an illness like Lyme disease or Zika during that time. Help keep those little buggers at bay with these rules: DO…choose a repellent that you’ll actually use. DEET is the longest-lasting, but some people don’t like the smell or feel of synthetic pesticides. “Other CDC recommended repellents include picaridin, which is nongreasy and odorless, and lemon eucalyptus oil, a natural option,” says Michael E. Merchant, Ph.D., professor and urban entomologist at Texas A&M. You can also treat clothing with the repellent permethrin if you’re in a mosquito hot spot. DON’T…leave broken screening on windows, doors,…

Your gut may play a role in atherosclerosis—hardening and narrowing of heart arteries due to plaque buildup, a major risk factor for heart attack and stroke. A study in Atherosclerosis found that patients with unexplained atherosclerosis (they lacked risk factors like high blood pressure or high cholesterol) had higher levels of toxic metabolites produced by intestinal bacteria than those with less plaque. Researchers hope this will inform new ways to treat clogged arteries or slash heart disease risk.…

The definition of “insomnia” used by the American College of Physicians isn’t terribly precise: The group defines it as “dissatisfaction with sleep quantity or quality” and adds that it includes having trouble falling asleep or staying asleep as well as waking early and being unable to fall back to sleep. There’s no mention of how long it should take to drift off, the total hours one should sleep, or what actually constitutes poor-quality sleep. That’s because sleep and insomnia are so inherently subjective that even physicians can’t develop hard-and-fast rules to define them. In my view, any quantity or quality of sleep that leaves you feeling less than refreshed should count as insomnia. You might recall a night when you got optimal sleep and felt uncharacteristically energized and focused the…

As our fingers tap-tap-tap at the computer, our hands tend to stay in the same position—fingers curled forward, wrists bending slightly. Over the years, tension builds in our hands, wrists, and forearms, and it’s exactly this stress that the reverse prayer hands move can help address. Do it throughout the day as a break from the keyboard, and add it to your regular stretching routine to make sure your wrists aren’t neglected! STRETCHES: ▸ Wrist extensor muscles▸ Tendons and nerves in hands and forearms▸ Fascia, the tissue around muscle HOW TO DO IT REVERSE PRAYER HANDS 1 Place the backs of your hands together so that the fingernails of all five fingers touch. (If your lower arms are tight, getting the thumbs to touch will be the trickiest, maybe even…

IF YOU WERE TAUGHT that you’re born with all the brain cells you’ll ever get and it’s all downhill from there, it’s time for a rethink. Mounting research suggests you can improve your brain no matter what your age, making it stronger now and protecting it for the long term. In fact, while surveys have found that 60% of Americans consider Alzheimer’s disease a natural part of getting older, scientists say the opposite. “We’re finally able to use the terms ‘Alzheimer’s disease’ and ‘prevention’ in the same sentence,” says Richard Isaacson, M.D., director of the Alzheimer’s Prevention Clinic at Weill Cornell Medicine. And the same may be true for other forms of cognitive decline. The best time to start your brain-improvement plan: now. Alzheimer’s-related brain changes that can lead to…

You’ve got to get where you’re going—but knowing that our brains are actually pretty lousy at multitasking, what’s the most ideal way to navigate the roads? The key, says Paul Atchley, is to use a GPS app or system the way it was designed: as a safer alternative to reading a map. And that means not letting your phone tempt you into using it for another purpose, whether it’s replying to a text or glancing at your Instagram feed. “For navigating in the car, audio directions are best,” says Atchley. “Also fine are limited visual prompts you can process with just a glance. But it’s unsafe to read a list of a series of turns while you’re driving.”…

Q I appreciate the article on migraine in your May issue. I have tried many treatments over the years, with limited success. How soon will any of the new drugs be available? —Amy Webb, New York City A One of the medications was approved by the FDA just weeks after we hit newsstands. Here’s the science behind Aimovig: It works by blocking a specific protein, the CGRP receptor, thought to play a role in the onset of migraines. After three clinical studies, the side effects for those who took it were mostly minor and similar to those of people who took the placebo; as with any new drug, its long-term safety is not yet known. It’s pricey ($575 a month), though there’s a copay program (visit aimovig.com). Talk to your…

The key to a purified complexion and more may exist right below your feet: An array of naturally derived clays are showing up in a slew of new beauty products, from face masks to hair treatments and even makeup. These minerals, which have a high absorption capacity, are used to remove oil and contaminants. On ingredient lists, look for names like kaolin, rhassoul, and bentonite, some of the most commonly used types. 50 PERCENT YOUR RISK OF DEVELOPING MELANOMA DROPS BY THIS MUCH IF YOU WEAR SPF 15 OR HIGHER EVERY DAY. Prevention Pick: Olay Whips with SPF 25 ($29, drugstores), which shields skin from the sun without feeling heavy.…

Basal-like breast cancer is an aggressive and hard-to-treat form of the disease. Now scientists say they’ve discovered a “promising opportunity” to create new treatments for it. In a lab study of mice, published in the Journal of Experimental Medicine, they found that a widely used osteoporosis drug (zoledronic acid) halted the spread of the disease by inhibiting an enzyme known to increase tumor size and fuel new tumor growth. In particular, it prevented cancer from metastasizing to the lungs, a common site where it often spreads. Researchers say the findings suggest that zoledronic acid could one day be used to treat this challenging disease. 8 PERCENT OF ADULTS SUFFER FROM SOME FORM OF GUM DISEASE.…

It’s such a familiar scenario: After a day of (sweaty!) fun in the sun, your inner thighs are red, raw, and painful. Or when you get back from Zumba class, the skin under your sports bra straps is burning like crazy. Yes, you’re experiencing chafing, a rash-like inflammation (medically known as intertrigo) that happens when moist skin rubs against other moist skin or clothing. It’s especially common in skin folds where sweat becomes trapped, such as the groin, the armpits, and under the breasts, and after walking or other forms of exercise. And because raw, moisture laden skin invites microbial overgrowth, a skin infection can follow. “Abrasion from moisture and friction makes microscopic cuts in the skin, and salt from sweat can exacerbate the irritation,” says Cameron Rokhsar, M.D., an…

As the weather heats up each year, there are three particular questions that my patients start asking—and they all point to the fact that there’s a lot of misinformation out there! I’ll give you the science-backed skinny so you can enjoy your time all season long. How quickly do I need to change out of a wet swimsuit to avoid a yeast infection? Relax after your swim: There’s no need to do a mad dash from the pool to put on dry clothes. Despite what your mother or even your doctor might have told you, there’s no scientific basis to the common belief that wearing a wet bathing suit will increase the risk of a vaginal yeast infection. Research studies have debunked that myth! More proof: Competitive swimmers who spend…

Whether you do an annual bikini-line cleanup or stay on top of every stray hair, you may have noticed changes in what pops up where. That’s because body and facial hair gets more noticeable during hormonal fluctuations like puberty and pregnancy. And when estrogen dips around menopause, testosterone dominates and fine facial hair can become thicker. You might also see extra growth if you’re using certain medications. WHEN TO WORRY If you notice a sudden crop of dark, coarse hair on your chest or back and more than usual on your face (and there’s no obvious reason), ask for a blood test to assess your hormone levels, advises Kathryn A. Martin, M.D., an endocrinologist at Massachusetts General Hospital in Boston. A glut of male hormones, including testosterone, can cause hirsutism…

AN OFTEN overlooked truth about caregiving: As hard and—let’s face it—thankless as it can be, the people who do it are usually glad they can help. “When it comes to our kids or parents, most of us want to be there,” says pediatrician Kristin Ray, M.D., a researcher at the Children’s Hospital of Pittsburgh of UPMC. If there’s a problem, it’s not necessarily in the caregiving; it’s in how that commitment affects everything else. Research shows that women are usually the ones in charge of their families’ health care, and in a recent survey conducted by HealthyWomen and GCI Health, almost 83% of women in caregiving roles said they were happy to be the ones calling the shots—and 55% said they were proud too. However, only half of them are…

On mornings when your bed seems much more appealing than the gym, you can still squeeze in a supereffective fitness routine. “It’s really simple to work out your entire body, no matter where you are,” says Pilates instructor Erika Bloom. These gentle moves target a wide variety of muscle groups, to help you get in a little toning when you wake up or before you conk out. Bonus: The only workout gear you need is your pillow! Workout by Pilates instructor Kristi Anderson HAVE A BETTER WORKOUT These moves aren’t just about being comfy (although, let’s face it, that’s a major perk!). When you do toning exercises on a soft surface, like a mattress, it forces your muscles to work even harder for balance and stability. 1 EASY SIDE TWIST Works:…

MELON GRANITAS ACTIVE 15 MIN. TOTAL 40 MIN. (PLUS FREEZING) SERVES 6 (MAKES 8 CUPS) COST PER SERVING 40¢ ⅓ cup honey1 cup fresh mint, basil, or tarragon1 Tbsp fresh lemon juiceKosher salt2 lbs skinless, seedless honeydew, watermelon, or cantaloupe, cut into chunks (about 5. cups) 1. In a small saucepan, combine honey, ⅓ cup water, herbs, lemon juice, and ¼ tsp salt and bring to a boil. Reduce heat and simmer (do not stir) until herbs wilt and turn bright green, about 1 minute. Let cool to room temperature, then strain, pressing all the liquid out of the herbs. 2. In a blender, puree cooled syrup and melon until smooth. Pour into a metal 9- by 13-in. pan and freeze until set, at least 3 hours. 3. When ready…

We’ve got the real scoop on the wellness trends everyone’s talking about. Will the keto diet help you lose weight? What the heck is matcha? What is LISS cardio? Head to prevention.com for these answers and so many more. We weed out the fads that aren’t worth your time (PSA: You should not try sunscreen pills!) but keep you up to date on the ones with staying power. PLUS: Follow us on Pinterest! We have boards dedicated to smoothies, healthy desserts, yoga, fitness tips, and much more. preventionmagazine…

Protect yourself Wear long pants and sleeves, socks, closed shoes, and a hat when going to wooded or brushy areas, which are havens for ticks. Apply a repellent such as DEET to exposed skin. Consider treating clothing with permethrin, proven to immobilize ticks. Check yourself Strip immediately and tumble dry clothes on high heat for 10 minutes to kill any biters still hanging on. Shower, then do a full body check in front of a mirror so you can scan all of your bare skin. Look for a tiny dark spot that might resemble a mole. Treat yourself Use tweezers to grasp a tick close to the skin, then pull upward with steady pressure. Don’t twist or jerk it; this can leave part of the tick behind. Clean the area…

You may have seen the word “micellar” popping up on the labels of your drugstore staples, including facial cleansers, makeup removers, shampoos, soaps, and body washes. It’s actually more than just the latest funny-sounding beauty fad: “Micellar” refers to a unique cleansing technology that uses tiny particles called micelles to trap impurities (dirt, makeup) and lift them off without drying skin and hair out, beauty chemists explain. Some micellar formulas in facial-cleansing and makeup-removal products don’t require rinsing, though shampoos and soaps do. Bottom line: Micellar products are a great option for gentle, effective cleansing.…

There are different types of skin cancer, and they all have one thing in common: They’re often caused by exposure to the sun’s DNA-damaging UV rays. That’s why it’s critical to regularly use sunscreen of at least SPF 30. Here’s what you need to know about four types of the disease—and turn to page 44 for the truth behind five skin cancer myths. MELANOMA Killing more than 10,000 Americans each year, it’s the deadliest type and is almost always curable when caught early. But if undetected and left untreated, it easily spreads to other parts of the body. Pay attention to new and abnormally shaped or colored moles (most melanoma moles are black or brown, but they can also be flesh-colored, red, pink, blue, purple, or white). Sun protection is…

Blueberries Tiny but mighty, these little berries are seriously good for you. One large study linked them to reduced risk of heart attack, plus they contain an impressive amount of fiber and antioxidants. Cherries You get a big dose of antioxidants with every one you pop in your mouth—cherries have compounds that may protect the heart and prevent arthritis pain. The redder the better: The pigment that gives them their color provides their disease-fighting power. Bell peppers All colors are packed with vitamin C as well as some fiber and vitamin B6. But yellow and red peppers are the most powerful of all, delivering more than twice your daily allotment of C. Broccoli Pump up your summer diet with these fresh florets; they’re filled with plenty of fiber, vitamin C,…

Everyone feels pukey from time to time. Common triggers include travel, pregnancy hormones, and chemotherapy. But nausea can be tricky to treat: What makes one person feel better may not work for someone else, says Lawrence Szarka, M.D., a gastroenterologist at Mayo Clinic. Complicating matters is the fact that the placebo effect is common with nausea—people often feel better simply because they believe a treatment is working, not because a reliable mechanism is involved. For those who want to avoid over-the-counter medications like Dramamine, there are a dozen or so anti-nausea wearables on the market. Here’s what we learned about three types. (One caveat: If you’re newly feeling ill, talk to your doctor first to make sure nothing serious is going on.) WRISTBANDS WHAT THEY ARE: Wristbands use acupressure (pressure…

Strong, shiny, smooth nails—pretty enough to show off without polish and sturdy enough to pop open a can of seltzer without cracking—start in the kitchen. “Your body has to constantly regenerate the cells that make up your nails, and it needs a healthy supply of certain nutrients to do so,” says Megan Wolf, a registered dietitian based in New York City. Make these foods a regular part of your diet, and your nails will have the nutrients they need to grow thick and strong. EDAMAME The edamame appetizer before sushi is a smart choice. Soybeans provide cystein, an amino acid necessary for the production of the protein keratin, which is one of your nails’ major building blocks, says Libby Mills, a registered dietitian based in West Chester, PA. What’s more,…

BODY WAX No more wait time microwaving wax or warming strips between your hands: This soft wax strip comes ready to remove hair straight out of the box. BIKINI TRIMMER This easy-to-use battery-powered tool is designed like a slim, streamlined pen for targeted control around the most delicate parts. DEPILATORY So simple: Swipe on this depilatory cream with the built-in brush in the shower, wait three minutes, then rinse away sans mess. RAZOR This razor changes the game with blades that face both forward and backward, sweeping away hair in all directions for a superclose shave without the need to lift it off skin. SHAVE CREAM This creamy, fragrance-free shaving cream nourishes even sensitive skin with soothing ingredients like aloe and wild oat, reducing the risk of razor burn.…

Clam shack Go for shrimp or lobster salad—the seafood’s protein helps keep you full. Just ask for lettuce instead of bread. If you’ve got a fried clam craving, get them, but pass on the side of fries. Amusement park Opt for popcorn that’s not slathered in butter. The fiber will keep you full and satisfied so you won't be grumpy while waiting in lines. Then be sure to hydrate after all that salt. Tiki bar Those frozen cocktails look pretty tempting, but your best bet is a beer or a seltzer-spirit mix. These will quench your thirst and save you 30 grams of sugar and hundreds of calories.…

EILEEN KANTOR WAS WALKING TO WORK AS USUAL ONE MORNING‚ coffee in one hand, cell phone in the other. A hairstylist in Boulder, CO, she was scrolling through her schedule for the day as she walked three blocks from the parking garage to her salon. When she walked straight into a tree on this familiar route, she was stunned—and mortified. “It was such a duh moment,” says Kantor. “I get annoyed when I’m stuck walking behind people staring at their phones, and yet there I was doing it myself without even realizing it. I’m lucky I didn’t get hurt.” Sound familiar? So many of us have had this kind of close call—walking into trees or signs, tripping on stairs or curbs, almost walking into traffic while we text someone that…

SHOP LOCAL Large companies tend to thoroughly filter the sweet stuff to make it clear and prevent crystallization, says Amina Harris, director of the University of California, Davis, Honey and Pollination Center. But artisanal honey from the farmers’ market is minimally filtered and can have higher levels of healthy minerals. Buying locally also lets you ask what plants the bees collect nectar from, which affects honey flavor. BE(E) SAVVY ABOUT TRENDS Although trendy New Zealand Mānuka honey contains antibacterial compounds that may help treat minor wounds, evidence doesn’t support the many other claims made about it (like that it can slash cholesterol or prevent cancer). If you want to try it, make sure it’s authentic: Look for the Unique Mānuka Factor (UMF) trademark on the jar, which guarantees quality. BUY…

1 PICTURE PATTERN Look at the series of four shapes below, then pick which choice comes next in the sequence. 2 CRYPTARITHM Fill in the missing numbers in this addition problem. Each letter stands in for a different number. 3 LOGIC PUZZLE Six friends ran in a 5K together. Beth beat Carla, and Alice beat Sandy. Kathy came in right after Sandy. Mary came in right after Kathy but ahead of Beth. Who won the race? 4 MYSTERY WORD Find three seven-letter words in the grid by connecting letters one by one, vertically or horizontally. Together, they describe one of the articles in this issue. The first letter of each word is green. Answers: 1. a: 2; b: 1. 2. A=1; B=9; C=3. 3. Alice won the race. 4. Healthy…